Best 3 Stretches To Quickly Remedy Lumbar Spinal Stenosis & Avoid Surgery!

Best 3 Stretches To Quickly Remedy Lumbar Spinal Stenosis & Avoid Surgery!

Bob and Brad demonstrate three stretches for your lumbar spinal stenosis to help avoid surgery.

Interested in learning about the products mentioned in today's video:

This Week's Giveaway:
This month we are giving away a grand prize of a Sleepovation mattress!
BONUS: 2 runners-up will receive a Sleepovation pillow!



Discount: Make sure to use the discount code FAMOUSPT to receive 15% off of your purchase of a mattress or use FAMOUSPTPIL for 25% off of their pillows!
Sleepovation will reimburse winners of the giveaway if they have already purchased, so no need to wait to buy Bob & Brad's favorite mattress and pillow!

Visit us on our other social media platforms:

Pain Management:

Fitness:

Stretching:

Check out our shirts, mugs, bags and more in our Bob and Brad merchandise shop here:

Check out The Bob & Brad Crew on YouTube by clicking here:

Want to help translate our videos? We would so love the help!

Medical Disclaimer
All information, content, and material of this website is for informational purposes only and are not intended to serve as a substitute for the consultation, diagnosis, and/or medical treatment of a qualified physician or healthcare provider.

Affiliate disclaimer:
Keep in mind that we may receive commissions when you click our links and make purchases. However, this does not impact our reviews and comparisons. We are highly selective in our products and try our best to keep things fair and balanced in order to help you make the best choice for you.

[darrell]

I too was having terrible lower back pain. This was about 5 yrs. ago. I was 61 yrs. old. I went to my family doctor. After an MRI, I was diagnosed with severe spinal stenosis. I decided to start walking, starting slowly for about a mile. I also started losing some weight. After about 3 weeks, I was sent to a surgeon who offered to operate, but by this time I noticed I was feeling better. So I declined the surgery and started walking farther and faster and felt even better. Now to the present I still feel good most days and really like to play pickleball. Every now and then my back lets me know when I over do it and I take a break and it starts getting better again. Right now I don’t know if the surgery would have been a cure all, but I really don’t want any surgery unless it is absolutely necessary! Hopefully that time will never come but I know there are no guarantees. I will also try to incorporate some of these back exercises!

[helengarrett]

I have stenosis, scoliosis and bulging disks. I used to provide traction by hanging from a door. Sadly I have gotten shorter and cannot reach up that high anymore. I do the other two exercised but the relief is very short lived. The latest complications is neuropathy and tingling in both feet and sometimes very sharp pains in the toes. At 81 years nobody wants to try surgery and all other methods of pain relief don't work either. I am finding that I need my walker for balance as my cane isn't enough. This is no fun but I still try to do as much housework and walking as I can. For people in my situation two shorter walks daily are better than a mile all at once. I just need to keep moving or I stiffen up and the pain gets worse.

[jcmgc]

This is great. My stenosis hit me at 58. I am an an athlete.I can't stand very long, nor walk (or hike in the forest.) But I can ride a full-suspension mountain bike for hours pain free, To complicate things, I have a intravenous filter in my vena cava right where the stenosis is, so puncturing that during surgery is risks with great consequences.

Your videos are well put together. I've found tightness in my hamstring and quads add to the psoas tightness, and spending 10 minutes foam rolling the knots out greatly reduces the pain immediately. If I can't stand up to make my morning coffee, there is a problem.

To other people. Avoiding surgery takes a lot of work. Every day. It's hard. It hurts. You will want to quit. Don't. Take a break, but don't let it get away from you. To avoid boredom, find different exercises, with different props, and run them past your PT You don't want to be on the "surgery train."

[andrewwinch]

I’m not a fan of the initial clickbait, but as a PT, I can say that this information is absolute gold. These guys inject disclaimers at all the right points. At no point do they overstep their bounds or offer unsafe advice. Two “foolproof” exercises I’ve found if I’m not sure if there’s disc involvement or not are a prone-on-elbows with a gentle forward pull and a standing press-up on a table-counter. Both promote a neutral spine with traction/distraction, so there’s no risk of formational compression or disc protrusion. Anyway, cheers, guys. Great work.

[DineseBeckert]

After Kytopasty in two cracked vertebrae, you guys got me stronger than imaginable with your 'in bed, on your back' exercises. Two years later, I NEVER leave my bed without those stretches. They wake up my hamstrings, my cafe muscles, my hip flexors... I am set when I slide out of bed now. I encourage anyone watching these two, to listen and do. It's been nearly two years and I do the bed exercises every day, no fail. I am limber, I am more flexible than I have EVER been and by gosh..I am 62!!!

[doczang]

Daily intake of turmeric helps eventually calm the inflamation!! I encourage anyone living in pain to add it to their regimen.

[karennorris]

I do another stretch that I've not seen anywhere but it seems to stretch the lower back in a different way and allows the supporting muscles to relax for a good stretch. I lay face down on a large exercise ball and tilt foward until I am touching the floor with my hands. I usually try to hold onto the edge of a carpet or chair legs or something that I can grip. Then I take a deep breath and push my stomach muscles out and rock forward and back until I feel the stretch in the correct place in my lower back. I don't know if it actually does anything, but it feels great!

[milliechalk]

You guys are lifesavers! I used to be so afraid of my pain but now I let it guide me through different exercises you've taught and now I'm pain free!

[dulcieogilvie]

This has actually helped me and has almost eliminated my lower back and hip pain……..will keep at it! Thanks guys..xx

[pfang]

I’m 30 and I have it lol it’s crazy that people only regard old people and illness or ailment because it’s not uncommon anymore glad I found this channel they discuss a lot

[susannickell]

I love these guys, I have been in the back pain business for 25 years and every episode I see makes me so happy, do what these guys say to do, it works.

[pravoslavn]

Thanks for this video. 77 Y.O. male, excellent health. Last year I spent six months in PT for Those young PT's took me from crutches to no crutches in just a few months. Your program is a good refresher for me. THANK YOU !

Guess I should tell you what did me in and injured my back. I was hitting the gym 5 days a week for 90 minutes each session. 180 pounds on the Smith machine 150 reps. 150 reps in the crunch chair. And so forth. But the one that really put me under was the inversion table. I should have known better. The only things I am allowed to do at the gym now are ride the bicycle and do the "arm bike" - which means it is hardly worth while to go to the gym at all.

Thanks for all you do for people who are hurting. Your "channel" (to use the trendy word) is a blessing.

[MrsRTRR]

Just go found you guys today, started my first PE adjustment on Monday, told me to wait after 5/6 adjustments before he started me on at home exercises! I’ve been suffering with this
L^2S^2 for so long, I’m ready for the healing to begin. I will show my PT this video! Thank you

[michaelrodriguez]

Its been a couple of days since stretching. No more PAIN ! THANKS!

[jumpingjoy]

I just found the 2 of you today. Thank you. There seems to be no doctors around here that believe me about my leg tingling/going numb. If they hear me at all, they want me to take pills. Not going to happen since I have a bad reaction to most drugs. My lower spine is curved, I have a bulging disc in that "triangle" area that makes me feel like there's rocks in my back, especially if I lie on flat surfaces. I have been doing some of the stretches for months. I call them modified ballet exercises. LOL Having a painful back has been hard on me. I took years of ballet, did competitive dance and figure skating. Plus agility with my Jack Russell Terriers. I used to walk them about 5 miles a day, now I'm lucky to walk them 3/10 of a mile. I'm no stranger to exercise. Again, thank you.

[elizabethrose]

The pain in my very lower back was so bad I thought I had cancer. Bulging inside etc. Didn’t know that pain worse than childbirth existed. Of course, it also lasts 24/7. Found a chiropractor with a special bed and way of stretching that area but my hip still hurts but the bone pain has finally gone down to a five! It has also affected my bodily functions. I am so sorry that people suffer in this way and now cannot even get relief from medicines if even for a couple hours. But not feeling alone with this condition, gives me a bit of courage to keep hanging on. 76 now.

[veel]

I did have surgery and had a laminectomy and discectomy and spinal fusion with cage. My neurosurgeon saw my MRI and said we can do this! I had spinal stenosis, disc was basically flat and almost gone.i had numbness and tingling down my right leg. I'm not going to lie, this was the most pain I ever felt post op but surgery really helped.

[mariadelcarmenchavez]

Great exercises I have spinal stenosis since 8 years ago and the doctor wants to operate me, but I rejected it and with that exercises I have felt better and the pain go away, I gratefully with you. God always blessings you

[bornagainchristian]

I have L4 L5 L5 SI spondylolisthesis Stage 2 and L3 L4 Spondylolisthesis Stage 1 as a result of 2 falls
on separate occasion. Thank you for these exercises. I aill incorporate them in my daily routine.
God bless you both Bob and Brad.

[gregdevingo]

Would be great if you guys did one for stenosis in the neck. C-1 to c6